Workout of the Day
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g.,  135, 145, 155, 165, 175 lbs.);
and then,
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

John, from Talk to me Johnny and CFFB, offers some nutrition advice on how to keep blood sugar levels, and insulin down:

I found fresh cinnamon, mulberry extract, fish oil, alpha lipoic acid and vitamin D were contributors to keeping blood sugar in check. Fresh cinnamon (and I mean fresh cinnamon, no old stuff) worked the best to control my blood sugar levels.

So, I ended up putting cinnamon on everything. I took 5000 ius of Vit D, 5-6 grams of fish oil and the alpha lipoic acid in the morning and night.

I found gluten, fruit, processed foods with starch or foods with ingredients I could not pronounce and some dairy products increased blood sugar above where I wanted it. I found sugar, whether it is sucrose, fructose, HFCS, agave or maple syrup all had similar effects, with HFCS being the worst.

A bunch of grapes had the same effect as a candy bar. Wheat was really rough on blood sugar and Chinese food about killed me. I also ended my 25 year love affair with cereal…I still miss Kracklin’ Oat Bran. Nonfat milk had the same effect as sugar. Which makes sense, since the reduced fat relates to increased absorption time. Fermented dairy, like Greek yogurt and raw cheese, had a lesser effect.

Any caffeine caused blood sugar to spike, as caffeine increases the stress hormone, cortisol, which translates to increase blood sugar. One of the primary functions of cortisol is to increase blood sugar.

I found exercise after a large meal brought blood sugar down to range. I ended up taking a walk after eating most nights. This was simple, as I was living in Philadelphia and walking the dog was fun.

I also found the lower my body fat got, the easier it was to control my blood sugar.